Have you tried throwing in obscene amounts of calorie dense real foods?
One thing I suggested to my little bro was to carry around a small jar of pb and take a spoonful or two whenever possible. Each spoonful probably clocks in at 100-150kcal, isn’t satiating and takes 3 seconds to get down. Take 5-6 a day and that’s near 700kcal
A small jar also doesn’t take up much space
How many calories do you have to get in? If you don’t know that’s fine. Maybe a better question would be, what does a full day of eating look like right now? Maybe there are some easy modifications to make that’ll increase that number without too much trouble.
About 3000 Calories which in itself is not too hard if I focus on high fats and high protein to meet the Calorie goal. The issue is more hitting my carbs target (400g +) as opposed to the other macronutrients. Most likely the bloating issue is a result of fibre which most clean carb sources have.
Oh… that makes sense…
400g of carbs is a lot, even coming from junk foods…
Did you log a day of eating anywhere?
I probably have everyday for the last few years
Ignore the meal titles as I’m very lax with where I add what. But that’s an example of a day where I rely on “junk”
Additional jumps
3x3 Seated Box jumps from a 20" box into a 27" box
3x2 box jumps onto a 30" box
3x3 depth jumps from 30" to 30" box
1x3 Bound jumps for max distance
1x2 depth jumps from 42" boxes
I think the more interesting problem is where you rely on (mostly) clean
An example of a day is
Breakfast
8 rye bread crackers
300g full fat cottage Cheese
1 bagel with banana and jam
Lunch ( stew/ ramen)
200g beef
2 servings of noodles
Vegetable stock
Potatoes and carrots
Dinner
200g chicken breast
250g Pasta ( uncooked weight)
Stir fry vegetable mix
A packet of Sweet chilli sauce
Snacks
Dried raisins and fruit
Rice cakes
2 low fat cereal bars
No real advice here.
I actually had to go back and see what I was replying to, my wires were crossed (see post history). You said,
I’m a bit surprised you don’t feel lethargic on the clean diet. There are some fast sugars there that’d put me in a low-energy state. Raisins is one of my go-to-sleep tools.
Have you tried swapping the more fibrous stuff for say, rice?
I do honey mixed with cocoa powder
maybe he functions well off carbs??
but even so, 400g carbs is a lot of food. Even with junk sources I can only imagine the digestive stress
Yeah I removed that part as I felt as if my original reply wasn’t really addressing his problem. I had to go back and address it more properly.
Maybe he does, maybe he doesn’t. If I didn’t function well off of carbs and had a macro target which was just a number a calculator spewed out, then what I would do is change my macro targets as the math can’t be more correct than my body in that scenario.
Another thing worth adding is that very few people seem to find continuous weight gain enjoyable. It can be uncomfortable.
I have indeed.
Think this is the case and I may just be moaning for no reason.
I feel like I do, although it’s been a while since I have went higher fats and lower carbs. The reason for the higher carbs is a typical day for me atm looks like:
-Gym Workout
-Teach a 45 minute Bodypump class at work (where I have to do the movements in tempo with the music all the way so people don’t go off beat)
-Teach another 45 Minute class of Spin
Add in training clients and just normal movements I just feel like I need all those carbs as my primary fuel source.
Upper body day #2
Bench: 5x10 with 55kg/ 121lbs (last set was a MR set)
Additional benching: 1x2 with 65kg/143lbs and 1x2 with 70kg/165lbs and 1x1 with 75kg/165lbs
Rows: 5x10 with 60kg/132lbs
Inc DB press : 4x6 with 20kg/44lbs
DB Shoulder press: 3x10 with 15kg/33kbs and 2x10 with 12.5kg/27lbs
Weighted pull ups with 10kg/22lbs: 5,4,4,4,4
Single arm low row: 4x6
Low cable row: 2x10
Inc bench: 2 sets of 5 reps done as cluster sets with full reset with 47.5kg/105lbs
Lower body day #2 (Day 1 of pre-deload testing)
Deadlifts: Worked up to a single with 155kg/342lbs and then did 1x3 with 140kg/309lbs, 1x5 with 130kg/287lbs and 1x10 with 120kg/264lbs
Squats: Worked up to a single with 130kg/287lbs (2nd attempt) and 1x10 with 100kg/ 220lbs, 1x5 with 105kg/231lbs, 1x3 with 110kg/243, 1x1 with 115kg/254lbs, 1x2 with 120kg/236lbs
Good mornings: 3x5 with 50kg/110lbs
Hack Squat: 5x110kg/243lbs, 5x130kg/287lbs, 4x140kg/309lbs and 2x150kg/331lbs
NOTES
Ok so today I changed things up just because of where we are in the calendar. I’m planning on taking the week between Christmas and New year as a de-load week so deciding to spend the session until then to test progress where I’m at.
Mixed bag today.
The BAD
I technically hit a PR for the year on deadlifts for the single… but no doubts I am weaker than I was in the summer period, Prime example is me hitting 130kg/287lbs for 5 today but hitting it 132.5kg/292lbs for 9 in August.
My squat numbers I hit today are also stupidly lower than they were in the summer
The NOT SO BAD
The deadlift of 155kg/342lbs for a single is still the most weight I’ve gotten up so need to celebrate that small win. I also am undoubtedly stronger on this lift than I was 6-7 weeks ago last time I tested.
My squat single has not diminished since 6-7 weeks ago. This means alot because I know there is something wrong with my right leg at the moment which is affecting technique. A combination of tightness in the calf area/ ankle area has my mobility struggling to the point that even when I walk I walk slightly externally rotated and feel it. So squatting has been awkward for a while.
I have accumulated over 900 reps in the squat and deadlift since my last de-load which is a lot of volume and I am feeling fatigued, I have not focused on anything out of the 10 rep range on these lifts in the last 6 weeks so if I distance myself a tad and look at this without emotion it makes perfect sense that my numbers in the 3s and 5s rep ranges are below what they were when I focused on those rep ranges. Even more so when I compare the most rep volume I accumulated in a block without deloading was 200-250
Will finish up testing for Bench, Rows, Incline, SSB and Sumo and perhaps CGBP before the deload week and then most likely keep this programming for 4-6 more weeks and then reassess. The goal is to basically work on mobility during the deload period and continue where I am now with the numbers but instead of adding weight slowly per week I will either add weight weekly more aggressively or add weight every sessions so twice a week.
Upper Body testing day 1
Bench: Worked up to a single with 80kg/176lbs + 1x9 with 60kg/132lbs, 1x5 with 65kg/143lbs, 1x3 with 70kg/154lbs 2x2 with 72.5kg/160lbs and 2x2 with 75kg/165lbs
CGBP: 1x3 with 60kg/132lbs, 1x3 with 62.5kg/138lbs, 1x1 with 70kg/154lbs and 1x1 with 72.5kg/160lbs
Rows: 1x10 with 60kg/132lbs, 1x10 with 62.5kg/138lbs 2x5 with 70kg/154lbs and 1x3 with 72.5kg/160lbs
Weighted Chin ups: 3x4 with 10kg/22lbs weight
DB shoulder press: 1x8 and 1x6 with 17.5kg/38lbs and 2x8 with 15kg/33lbs
3x Low cable rows
NOTES
Today’s benching was both a surprise and what I was expecting. I managed to hit the single with 80kg/176lbs which is either a PB for the year or matching it and is 2.5kg/5lbs increase from 6 weeks ago.
Rep wise I tried getting a triple with 75kg/165lbs but the second rep on both sets felt slow so I knew I did not have it. A triple at this weight was the best I hit this year but considering I hit that fresh I am damn happy with a double today.
Everything was just fluff work/ accessory work.
On a more depressing note… The media here in the UK is making a big deal of the new Covid variant and there is talk of a lock down after Christmas… Apparently it may be 2 weeks but the last time they said that it lasted 6 months so I am really nervous about that and the gyms shutting. I know saying the “Gym is my life” is overkill but considering that I work at a gym (and due to start at a new place in January) a lockdown would fuck with my training goals and my money so it does feel like that.
Lower body day testing day 2
Sumo Deads: Worked up to a single with 147.5kg/325lbs, 1x3 with 140kg/309lbs, 1x5 with 130kg/287lbs, 1x5 with 135kg/298lbs and 1x10 with 120kg/264lbs
SSB Squats: Worked up to a single with 125kg/276lbs, 1x1 with 120kg/236lbs, 1x3 with 115kg/254lbs, 1x5 with 110kg/243 and 1x10 with 100kg/220lbs
That is all for today
NOTES
I am wrecked. My upper back is fried and my legs were already wrecked from Saturday but today went surprisingly well.
I’ve added 7.5kg/16lbs and 5kg/11lbs to my sumo and SSB squat 1rm in the last 6 ish weeks. I also think that the top singles for today in both those lifts may be a PB of the year.
I think I may have bitched out on my sumo top single and played it safe instead of going for 150kg/331lbs. Should have went for it 
Also weird that despite my singles being weaker on Sumo and SSB compared to Conventional and normal squats my 3rm/5rm numbers were better.
Upper Body testing day 2
Incline Bench: Worked up to a single with 65kg/143lbs, 1x1 with 62.5kg/138lbs, 1x3 with 60kg/132lbs, 1x5 with 55kg/121lbs, 1x9 with 45kg/99lbs and 1x7 with 47.5kg/105lbs
Pause bench: 1x2 with 60kg/132lbs, 1x2 with 70kg/154lbs and 1x1 with 75kg/165lbs
Rows: 3x8 with 65kg/143lbs and 1x5 with 70kg/154lbs
DB shoulder press: 2x8 with 15kg/33lbs and 1x5 and 1x3 with 20kg/44lbs
15 pull ups + 15 chin ups
3 sets of low cable rows
NOTES
So today is the 1st of 3 days opening where I work so waking up at 3am. I didn’t plan on training today after work but I guess habit took over and I found myself walking to the gym from work
The single at 65kg/143lbs is a PB for the year and a good surprise. All other work was just to get some volume on. Will most likely not train again until Friday which will be a full body day and then deload the next week.
Overall I have made progress in the last 6 weeks and apart from squats I am either very close to or am at my best that I’ve been this year.
You’ve really been killing it
Considering I’ve done the test days already and the only remaining workouts of 2021 will be fluff work and then a deload here is
END OF YEAR SUM UP
Best lifts (Deadlift)
1x1 with 155kg/342lbs
1x3 with 152.5kg/336lbs
142.5kg/314lbs x6 DL
1x9 with 132.5kg/292lb DL
Best lifts (Squats)
1x1 with 130kg/287lbs
1x3 with 127.5kg /281lbs
1x5 with 117.5kg /259lbs
1x10 with 110kg/243lbs
Best lifts (Bench)
1x1 with 80kg/176lbs
1x5 with 72.5kg/160lbs
Best lifts (Incline Bench)
1x1 with 65kg/143lbs
1x3 with 60kg/132lbs
1x5 with 55kg/121lbs
Best lifts (sumo)
1x1 with 147.5kg/325lbs
1x3 with 140kg/309lbs
1x5 with 135kg/298lbs
1x10 with 120kg/264lbs
Best lifts (SSB squat)
1x1 with 125kg/276lbs,
1x5 with 110kg/243
1x3 with 115kg/254lb
1x10 with 100kg/220lbs
So all the numbers in bold have been hit this week so all in all ending the year in a good place. Good to see all the max singles is either a yearly PR or matching this years PR. Also the SSB and Sumo is probably an easy win because the last 6 weeks they have had more focus than being such an accessory movement.
Slightly disappointed that I have gone backwards in the big 3 when it comes to 3/5 and 10 rep maxes. Perhaps I did not push myself enough this week for those sets? Most of the Prs in the big 3 happened on realisation weeks of Juggernaut where they were the only main lift.
Good of the year
Bad of the year
Overall Juggernaut was a great program and one I will definitely run again. I feel like writing a write up on the last 6 weeks would be pointless just because it’s too soon to analyse. All I know is I have gotten slightly stronger in the last 6 weeks, my body looks and feels more solid and I need a deload 
Goals for 2022
I have multiple but two big ones which I will prioritise.
Bulk up to 155-160 before even thinking of cutting. Fuck my issues with “getting fat”, fuck trying to stay near and “ideal fight weight” for MMA (if I ever decide to commit to fighting seriously), fuck weighing less than the women I train and hit on!
2 Plate Bench. 100kg/220lbs for a single. That seems ridiculous to add 20kg/ 44lbs and it probably is highly ambitious. But I honestly think I will have the magic ingredient which my benching always needed… Actual weight gain!
other goals include:
sorry for the long read!
